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Everyone, please sit in Vajrāsana. Take space like this. You have to do it like this today. If someone hits your nose, don’t worry. You need not go out; everybody is invited to practice, young or old, except children under three years. We will chant "Om" three times. Place your hands on your knees. Close your eyes. Relax your shoulders and elbows. Keep your neck relaxed and your eyes closed. Feel and concentrate on your stomach. During inhalation, the stomach is expanding and contracting. Feel your respiration. Know that you are inhaling and exhaling. Become aware of the environment. You are sitting in this beautiful tent, a tent of 3,000 square meters or 4,000 square meters. They are very big, and in front of you is the beautiful Adriatic coast, the sea. The weather is pleasant, not too hot, not too cold, with good air coming from the sea and good air from the mainland. Feel your lungs, feel the air which you inhale and exhale. After breakfast, feel your digestion. Concentrate on the navel. Take a few deep inhales and exhales. Inhale deeply, and we will chant Om all together. Now, with your index finger, plug your ears so that you don’t hear outer sound, and chant Oṃ slowly eleven times to yourself. After chanting Om eleven times, remain with your ears closed and listen to the inner sound. Whatever sound you hear, it doesn’t matter. Just try to listen to what kind of sound you hear. Also, note the sound during the Om chanting, the resonance which is resonating within you, and also that you are sending this resonance into this space. Those who can’t hear, continue. Nāḍī Yoga. Remain in Vajrāsana. Those who cannot remain in Vajrāsana have to sit on their toes. Kukutasana. So, this practice, Nāḍī Yoga, combined with Vajrāsana, supports, first of all, our digestive system. It helps with blood circulation. It is proven that in Vajrāsana, if you do Nāḍī Yoga, your blood pressure will normalize; doing it six times a day, which is not very much, about every two and a half hours. And those who have high pressure, you can make an experiment during these few days, for these few days while we are here. Secondly, people who have problems hearing different sounds, day and night, inside, that can also be treated through this Nāḍī Yoga. Because when you plug the ears, the sound resonates more inside, it activates the hearing senses, the śravana indriya, and improves the circulation. When there is better circulation, then all the sounds that we hear disappear. The problem is that very fine nerves are getting narrow. And that blood flow is there, but with strong pressure, it creates different sounds. So this exercise, what we call Nāḍī Yoga, will help us very much. Also, now we do another part of Nāḍī Yoga, where you block your ears with the hollow of your palm, and during the chanting of Oṁ, you just make a vacuum pressure. It will open many blockages, and after, you will hear how clear it is, the sound that you can hear. So let’s say only eight times for every chakra. Mūlādhāra, Svādhiṣṭhāna, Maṇipūra, Anāhata, and so on. Like this, you close your ears and then you make Om slowly. Then, because if you chant a little more, like, oh, then the vacuum, the pressure goes out from the mouth. So this is like a Brahmārī Prāṇāyāma. Okay? Eight times. And after eight times, remain for a while, and then, hands down. Ye Kṛṣṇa. Very good. Your mantra is too long for chanting. Now you can stop if you don’t hear your karma. Now, sit on your toes with your knees touching the ground. Toes standing. Hands on the thighs, so that you are regenerating your muscles. That’s also very, very good. It is one of the additional postures of Vajrāsana. Now, as you understand about acupressure, the theory of acupressure says that many centers of our organs are in our foot soles and on the toes. And we also know that acupressure is developed from yoga. So, we can also do a lot. Now, especially this posture again will influence your circulation and also the sounds that you are hearing. Is there anyone who has some problem with hearing sounds constantly? I can’t, yeah, you must go a hand higher. So, let’s say from this we are so many people, and there are nearly 20 people who have problems. So it’s nearly, how many percent is that? Ten percent. We are a thousand people, and twenty people have a problem. How much? So, you should do this, okay? Remain like this, in this posture. And now, I give you one very special exercise for that. And when you feel that your toes are hurting, literally it hurts, but that is a very clear thing that you are still alive. Okay? So, it means you can do something. So, give more pressure to balance toward, or weight on your knees. So you can lean a little more towards the knee. Okay? This is number one. Number two, you interlock the fingers and now bring your hands behind the head. You are sitting in Vajrāsana with the standing toes. And now you slowly press your head down till your chin is blocking here near the collar bones, like Jālandhara Bandha, elbows sideways. If your toes are hurting, you give more weight to your knees. And now, take a deep inhale slowly. And exhale with Brahmārī Prāṇāyāma. Very good. Perfect. I think you had a good breakfast. So perfect, only you can do it, if you had a good morning, you know. And a good morning is when you have a good, nice, sāttvic breakfast with cereals and fruits and milk and, you know, or yogurt. Bread and cheese, this is a tamasic breakfast. So, anyhow, now, hey, Vajrāsana, I didn’t say that you change the posture. Now, you sit on the toes again, and knees up, that’s good. Good. Oh, thank you. Oh, that is very good. And there are always master techniques. But of course, first you have to become a master. Okay, so now this is for our muscles and ligaments near our ankle joints. You know, now they have some kind of instrument that is like a disc, and you stand on it, and it is very moving, but you have to stand. So you are using different muscles of your legs and ankle joints, and even your foot soles. So you, without that disc, like this. Now, hands up. And I will see if your disc is stable or not. So, today there is no wind. So, if there is wind, then you will be like this. So, there is no wind. Close your eyes now. Close both your eyes, not just one. You know, there is no wind, but it is autumn. And the branches are very heavy because fruits are hanging. And that’s why the hands are going like this. Again, hands sideways, and slowly stand up. Thank you. Interlock fingers, and walk a few steps on the toes, and then on the heels. Very good. Now, this is all for our better concentration, better digestion, circulation. And those who raised their hands up and had ear problems, please now check if something has changed. Everyone, be silent. Very silent, for half a minute or one minute, no noise. Thank you. So, those who were raising hands, if you feel different, then raise your hand. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve. Out of twenty, twelve feel the difference. Big success. So, work hard. Next, I cannot demonstrate because my bed is very soft. So, put your right foot on the left thigh. Yes, concentration, boy. Yoga is something which doesn’t need any kind of extra support. You can do it anywhere. While waiting for a bus, you can also stand on one leg. Yes, so stand, please, and hands up. On one leg. A traffic policeman was always standing on one leg and guiding the traffic, so he developed a dance, and he was dancing, as I partnered him. Okay, so look, if you can remain motionless for half a minute. Only half a minute. Half a minute, 30 seconds. I will count. I will be very fair. Ok, 3, 2, 1. No, no. Let’s stay serious. After one second, it begins. Three. Two. One. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten. Eleven. Twelve. Thirteen. Fourteen. Fifteen. Sixteen. Seventeen. Eighteen. Nineteen, twenty, twenty-one, twenty-two, twenty-three, twenty-four, twenty-five, twenty-six, twenty-seven, twenty-eight, twenty-nine, thirty! Now, be honest! Who couldn’t manage to be motionless like this? Yes, boys and girls, hard work. Next time, we will do it like this. And I will put a hot coffee cup on your palm. The neighbors have to be a little far away. Okay, maybe another position, like this hand. Leg, change the leg, please. So, hands up. 1, 2, 3, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 16, 17, 18, 19, 20, 1, 2, 3, 4, 5, 6, 7, 8, 9, 30. It was much better, you were relaxed this time, okay, very, very good. Again, legs apart. This exercise, what we will do now, is for our ears, for against high or low blood pressure, and for strengthening the side muscles. And I would ask the parents if little babies can go now to the beach, there is no rain. But when the parents are sitting on the beach with the children, don’t meditate with closed eyes, because the child can’t swim. Thank you. So, legs apart. When you stretch your elbows like this, measure with your eyes the distance from this elbow to this elbow. Now, this is the distance of your feet, as the elbows. So it means your ankle joint or heel is standing exactly parallel to the elbow. Clear? Comfortable? Relaxed? Ready? Off we go. Alright, now interlock the fingers behind the head. Now, we will only bend sideways. Not like this, not like that, not like this, but like that. It doesn’t matter how far you can go. So, interlock the fingers, slowly, comfortably, normal breath. First inhale, and to the left side—your left side is this side—and look. The man is looking to your right elbow up. Stay, stay there. Yes, breathe in and stretch, and slowly come back. Put your fingertips on your shoulders and rotate your shoulders. Close your mouth. Other direction. Very good. Again, close and interlock the fingers. We cross our fingers again. Keep on looking at the left elbow, or on the ceiling, how many mosquitoes are sitting? The Umag have very big mosquitoes, bigger than Jaipur. Umag, ima većih komaraca negu Jaipuru. They are nearly 5 centimeters. Okay, come back. Very good. Again, the shoulder rotation. Is it raining outside? No, very, very good. So you see, your breakfast is very nicely digested, and everything is in the best position. The exercise was good. Now, interlock the arms, and keep the legs slightly apart, and sit on the chair comfortably. Yes, the master will give the lecture. Yes, but your chair is too low; it should be just the right chair. What I wanted to tell, I have forgotten. Amen. Stay a little. Stay a little. Yes, I remember. Sit comfortably. Who would like to go swimming now? Only a few. Oh, God. It is not cold. It is not cold. It’s a pleasure. This is the best weather for swimming. Why are you nervous? Is something burning here? Okay. What is that? Okay, then sit in meditation posture. Hands on the knees. If you want, you may repeat your mantra. We will do Bhujaṅginī Prāṇāyāma. Bhujaṅga is a cobra. Sit straight. Elbows relaxed. Close your eyes. When the cobra has eaten enough, then it digests with deep breath. Similarly, inhale through the nose and exhale through the mouth. Feel the breath on the lower lip. Warm breath is going out. This is one of the best techniques to quickly bring high pressure down. So, be comfortable. Eyes are closed. Repeat your mantra, and do this Bhujaṅginī Prāṇāyāma. And those who have really low blood pressure should not do it. They should just meditate. Slowly, long breath in, and slowly, long breath out, but comfortably. Your body is straight, upright. Your shoulders are relaxed, your neck is relaxed, your stomach muscles are relaxed, your elbows are relaxed. Just feel your whole body is relaxed. Be aware of your being here. In this hall, be comfortable and relaxed. Inhale through the nose, exhale through the mouth. It’s nearly like Ujjāyī Prāṇāyāma. Eyes are gently closed, body is relaxed. Feel your whole body from the toes to the top of the head, and from the top of the head to the toes. Relax, don’t forget to breathe. Bhujaṅginī Prāṇāyāma. Try to develop your concentration. Try to find the inner peace. Just close your eyes gently, and relax your body. And your awareness is directed on the breath. Know that you are relaxed. Know that you are inhaling and exhaling. Relax. Inhale through the nose and exhale through the mouth without moving your lips. Just relax your jaw. Slightly open your mouth. Do not try to form your lips. Now, rub your palms, place your hands on your face, and open your eyes. Slowly bend forward and touch the ground, and try to touch your forehead to the ground. Remain relaxed there and feel the circulation towards the head.